• +662 801 6763
  • Mon - Fri 5:30 am - 7:30 pm
Blog Tuesday, 10.11.2016

Blog

blog

Tuesday, 10.11.2016

  • by rbwrv
  • October 11, 2016

Tuesday, 10.11.2016

CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Gymnastics 6:30pm

Warm up:

400m Run

Dynamic Warm up

Squat prep/Overhead

Strength:

Tempo Back Squat

-3×3 @ 70% 4-3-X-1

-2×2 @ 75% 4-3-X-1

4 Seconds down

3 Second pause in bottom

X explode up

1 Second pause/rest at top

WOD:

12 min AMRAP

-20 Overhead Plate Lunge (45/25)

-20 Burpees OVER Plate

-20 Double Unders (10 attempts/40 singles)

Accessory:

Weighted Back Extensions

-3×8

0Comments

Leave a Comment

Your email address will not be published. Required fields are marked *